Hi guys!
This is my traning routin. My first goal is the hypertrophy, second is the powerbuilding. This is a push/pull/leg with 5/3/1 hybrid. I would like to ask for your opinion.
Criticsm welcome!
MONDAY:
A. Pull:
Deadlift 5/3/1
Biceps curl 5×5
Pull ups 4×8
Rowing(with gymnastic ring) 3×10
TUESDAY:
A. Push:
Bench press 5/3/1
Pull over+skullcrusher(superset) 4×8-12
Forward raise 4×8-12
Diamond push up 1×20,1x15,1x10(my max is 25 reps)
WEDNESDAY:
Leg:
Squat 5/3/1
Front sguat 4×10
Lunges 4×20
Standig calf raises 5×20
THURSDAY:
Pause
FRIDAY:
B. Pull:
Pull ups 3×max
Bent over row 5×8-12
Biceps curl 3×8-12
Reverse curl 2×8-12
Hammer biceps curl 3×10
SATURDAY:
B. Push:
Over head press 5/3/1
Flyes(with gymnastic ring) 4×8-12
Lateral raises 4×8-12
Diamond push up4×12
SUNDAY:
Pause day